# Beefy BWF

Originally from Reddit. There's another one on here, but it doesn't actually match the source.

## Beefy BWF -- A

Meant to be done on days 1 and 3 of the week.

### Set 1

- 1 × 5-8 Dips
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 7-10 Push-Up
- 1 × 7-10 Tricep Extension
- 1 × 5-8 Dragon Flag Progression

### Set 2

- 1 × 5-8 Dips
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 7-10 Push-Up
- 1 × 7-10 Tricep Extension
- 1 × 5-8 Dragon Flag Progression

### Set 3

- 1 × 5-8 Dips
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 7-10 Push-Up
- 1 × 7-10 Tricep Extension
- 1 × 5-8 Dragon Flag Progression

### Set 4

- 1 × 5-8 Dips
- 1 × 5-8 Pike Push-Up (Elevated)


## Beefy BWF -- B

Meant to be done one days 2 and 4 of the week.

### Set 1

- 1 × 5-8 Pull-Up
- 1 × 7-10 Rows
- 1 × 7-10 Hammer Curl
- 1 × 9-12 Rear Delt Fly
- 1 × 10-15s Active Hang
- 1 × 9-12 Palof Press

### Set 2

- 1 × 5-8 Pull-Up
- 1 × 7-10 Rows
- 1 × 7-10 Hammer Curl
- 1 × 9-12 Rear Delt Fly
- 1 × 10-15s Active Hang
- 1 × 9-12 Palof Press

### Set 3

- 1 × 5-8 Pull-Up
- 1 × 7-10 Rows
- 1 × 7-10 Hammer Curl
- 1 × 9-12 Rear Delt Fly
- 1 × 10-15s Active Hang
- 1 × 9-12 Palof Press

### Set 4

- 1 × 5-8 Pull-Up
- 1 × 9-12 Rear Delt Fly
- 1 × 10-15s Active Hang